Name: Playbook - Avril Mathie - Rolling under punches
Uploaded: 2021-12-23T02:52:21.787Z
Duration: 60 min
Description: Rolling under punches

Watch: how to roll punches

Dynamic Stretching

Jump Rope (5 mins)

Wrap hands


Shadow boxing =
1 - Stance + stepping including, rolling, slipping and rolling and head movement
2 - rolling + single punch off it, stationary and moving
3 - slip, roll, single punch
4 - Jab or jab cross, roll or double roll + 1-2 punches

Bag rounds
1 - jab, roll, jab, cross, roll out
2 - jab, cross, roll, right uppercut, left hook, cross
3 - jab, cross, roll, roll, left body rip
*4 - jab slip roll right left hook roll out 
5 - jab, body jab, Roll, left uppercut, cross, left hook
6 - jab cross roll, cross jab roll, repeat fast (conditioning)



Jump Rope (5 mins)


20 pushups
100 flutter kicks
20 jump squats
X3

- How to roll under punches tutorial 
- Focus on technique

How to roll under punches

- Skip over rope as it passes under alternating legs

Jump rope

30 Seconds rest between drills or exercises

-Shadow stance and stepping 
- Rolling
-Slipping
- Head move 

- Focus on technique

Shadow stance and stepping, rolling,  slip,  and head move

- Shadow boxing 
- Roll into single punches while stationary and while moving 

- Focus on technique

Shadow rolling into single punch, stationary, and moving

- Shadow boxing
- Slip 
- Roll 
- Single punch 

- Focus on technique

Shadow slip, roll,  and single punch

- Shadow boxing 
- Jab 
- Cross
- Roll or double roll
- 1 to 2 punches 

- Focus on technique

Shadow jab ,cross, roll or dbl roll, and 1-2punches

Shadow boxing

- Jab
- Roll
- Jab 
- Cross
- Roll 

- Focus on technique

Jab, roll, jab, cross, roll

- Jab 
- Cross
- Roll
- Right uppercut
- Left hook 
- Cross

- Focus on technique

Jab, cross, roll, right uppercut, left hook, cross

- Jab 
- Cross
- Roll
- Roll
- Left rip 

Focus on technique

Jab, cross, roll, roll, left rip

- Jab 
- Slip
- Left rip 
- Left hook 

- Focus on technique

Jab, slip, left rip, left hook

-Jab 
- Body jab
- Roll
- Left uppercut
- Cross
- Left hook 

-Focus on technique

Jab, body jab,  roll,  left uppercut,  cross,  left hook

- Jab
- Cross
- Roll
-Cross
- Jab 
- Roll

- Focus on technique

Jab, cross, roll, cross, jab, roll, repeat fast (conditionin

Bag rounds

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push-ups

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

- Perform a jump squat with a weight in hand
- Perform a jump squat without the weight

Rolling under punches

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